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<\/p>\n","protected":false},"excerpt":{"rendered":"Metabolizmam\u0131z sabah a\u00e7l\u0131\u011f\u0131nda dinlenme halindedir. Uyand\u0131ktan sonra en ge\u00e7 2. saatte kahvalt\u0131 yap\u0131lmas\u0131 halinde, sindirim ve bo\u015falt\u0131m sistemi g\u00fcne uyan\u0131r.<\/p>\n
En az\u0131ndan kahvenize ekleyece\u011finiz s\u00fct, metabolizman\u0131z\u0131 \u00e7al\u0131\u015fmak zorunda b\u0131rak\u0131r. Pratik, tok tutan, d\u00fc\u015f\u00fck kalorili ve sa\u011fl\u0131kl\u0131 kahvalt\u0131 se\u00e7enekleri i\u00e7in ki\u015fiye \u00f6zel \u00f6neriler al\u0131n.<\/p>\n
Kahvalt\u0131dan itibaren 4. saatte metabolizma yeniden dinlemeye ge\u00e7er, enerji harcamas\u0131n\u0131 r\u00f6lantiye al\u0131r. Bir ara\u015ft\u0131rmada sa\u011fl\u0131kl\u0131 deneklerden saat ba\u015f\u0131 al\u0131nan kan al\u0131nm\u0131\u015f. Yemekten sonra 4. saatte a\u00e7l\u0131k hissi veren ghrelin hormonun y\u00fckseldi\u011fi, tokluk hissi veren leptin hormonunun d\u00fc\u015ft\u00fc\u011f\u00fc g\u00f6zlemlenmi\u015ftir. En iyisi siz, \u00f6\u011fle saatine denk gelen toplant\u0131lar\u0131n\u0131z\u0131 engel olarak g\u00f6rmeyin. En az\u0131ndan \u00f6\u011fleden sonraki ara \u00f6\u011f\u00fcn\u00fcn\u00fcz\u00fc toplant\u0131da yan\u0131n\u0131za al\u0131n. \u00d6\u011fle yeme\u011fiyle ara \u00f6\u011f\u00fcn yer de\u011fi\u015ftirsin. \u00d6\u011fle yeme\u011fini \u00f6\u011fleden sonra gecikmeli olarak da, olsa yiyin.<\/p>\n
\u00d6\u011fle yeme\u011fine denk gelebilen toplant\u0131larda g\u00fcvenli at\u0131\u015ft\u0131rmal\u0131k olarak: 15-20 adet kuruyemi\u015f, 4-5 adet kepekli bisk\u00fcvi, tam bu\u011fday \/ tam \u00e7avdar unundan kal\u0131n uzun ebatta pastane tipi 1-2 adet galeta t\u00fcketin. Toplant\u0131da yiyecek yasak fakat i\u00e7ecek serbest ise; bol s\u00fcte eklenen kahve, \u015feker oran\u0131 d\u00fc\u015f\u00fck kuru meyveler, 200 ml ayran, 200 ml sade kefir gibi se\u00e7eneklerini temin edebilirsiniz. Sizin ko\u015fullar\u0131n\u0131za en uygun se\u00e7ene\u011fi bulmak \u00fczere bireysel dan\u0131\u015fmanl\u0131k ald\u0131\u011f\u0131n\u0131z diyetisyenlerinizden yard\u0131m isteyin. B\u00f6ylece: i\u015ftah\u0131n\u0131z daha kontroll\u00fc oluyor. Toplant\u0131larda zihinsel performans ve bedensel dinamizminizde d\u00fc\u015f\u00fc\u015f riski azal\u0131yor.<\/p>\n
T\u00fcm g\u00fcne yayarak i\u00e7ece\u011finiz bol i\u00e7me suyu, odaklanma becerinizi olumlu etkiler. Ancak dikkat: \u00c7ay, kahve de\u011fil, i\u00e7me suyu\u2026 V\u00fccutta su oran\u0131 %2 azald\u0131\u011f\u0131nda konsantrasyon bozukluklar\u0131n\u0131n ba\u015flad\u0131\u011f\u0131n\u0131 biliyor muydunuz? Unutmay\u0131n ki; beyniniz yak\u0131ta ula\u015fabilmek \u00fczere her 4 saatte bir beslenmek ister. Kan\u0131n beyni besleyebilmesi de, v\u00fccutta ideal su oran\u0131 ile ili\u015fkilidir. Yani ne v\u00fccutta a\u015f\u0131r\u0131 su tutan fakt\u00f6rlere, ne de v\u00fccuttan a\u015f\u0131r\u0131 su bo\u015faltan fakt\u00f6rlere ihtiyac\u0131n\u0131z var. Tek ihtiyac\u0131n\u0131z olan d\u00fczenli bi\u00e7imde ve g\u00fcne yayarak bol su t\u00fcketmektir. Bedeniniz ihtiyac\u0131 olan kadar suyu kullan\u0131r ve sonra fazlas\u0131n\u0131 zaten atar.<\/p>\n
2,5 lt suyu bo\u015faltmak i\u00e7in metabolizma, 45 dk y\u00fcr\u00fcy\u00fc\u015f yap\u0131lm\u0131\u015f gibi \u00e7al\u0131\u015f\u0131r. Oturdu\u011funuz yerden enerji harcaman\u0131n bir yoludur, bol su t\u00fcketmek…<\/p>\n
Bir t\u00fcyo daha vermek gerekirse: Bedenimiz \u00f6nce besinle gelen karbonhidratlar\u0131, sonra besinlerle gelen ya\u011flar\u0131 yakar. Hala enerji a\u00e7\u0131\u011f\u0131 varsa (al\u0131nan enerji, harcanandan d\u00fc\u015f\u00fckse) depo ya\u011flar yak\u0131l\u0131r.<\/p>\n
E\u011fer masa ba\u015f\u0131 \u00e7al\u0131\u015f\u0131yorsan\u0131z ve spor yapam\u0131yorsan\u0131z; en az\u0131ndan ald\u0131\u011f\u0131n\u0131z enerjiyi d\u00fc\u015f\u00fck tutmaya \u00e7al\u0131\u015f\u0131n. Bu do\u011frultuda da karbonhidratlar\u0131 k\u0131s\u0131tlamak isabetli olacakt\u0131r. Pirin\u00e7, patates, beyaz un, hamur i\u015fi, pizza, makarna, \u015fehriye, eri\u015fte, (domates, k\u0131rm\u0131z\u0131 tarhana \u015fehriye gibi) beyaz unlu \u00e7orbalar, \u015feker ve \u015fekerli yiyecek i\u00e7ecekler, tatl\u0131lar, dondurmalar ve kontrols\u00fcz meyve t\u00fcketimi ile a\u015f\u0131r\u0131 alkol t\u00fcketimine \u00e7eki d\u00fczen vermekte fayda vard\u0131r. Saf karbonhidratlar, kan glukozunda dalgalanmalara neden olup, uyku basmalar\u0131 ile sonu\u00e7lanabilir.<\/p>\n
Kanda kolesterol\u00fcn\u00fc s\u00fcratle y\u00fckselten beslenme modeli de; \u00f6\u011fleden sonra zihinsel fonksiyonlar\u0131 olumsuz etkiler, sentez becerisini d\u00fc\u015f\u00fcrebilir. Sorunlara \u00e7\u00f6z\u00fcm bulma yetene\u011fi, yerini rehavete b\u0131rak\u0131r. \u00d6\u011fle yeme\u011fine a\u015f\u0131r\u0131 y\u00fcklenmek de, mideye kan\u0131n h\u00fccum etmesine neden olup, benzer sorunlara yol a\u00e7maktad\u0131r. Mutlaka hafif ve bitkisel besinleri bol yo\u011furtla veya \u0131zgaralar\u0131 biraz yo\u011furt ve bol salata ile kombine edin.<\/p>\n
T\u00fcm bu \u00f6neriler sayesinde metabolizman\u0131z \u00e7ok \u00e7al\u0131\u015facakt\u0131r. H\u0131zla ya\u011fa d\u00f6n\u00fc\u015fen besinlerden uzak kalaca\u011f\u0131n\u0131z i\u00e7in depo ya\u011flar yak\u0131labilecektir. Zihinsel, bedensel performans\u0131n\u0131z ve i\u015f performans\u0131n\u0131z artabilecektir. Ruhsal tolerans\u0131n\u0131z; sinir sisteminizin; sa\u011fl\u0131kl\u0131 beslenmesiyle ilintilidir. Y\u00fcksek zihinsel performans, dinamizm, verimli toplant\u0131lar ve ba\u015far\u0131l\u0131 i\u015f ili\u015fkileri i\u00e7in beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 g\u00f6zden ge\u00e7irmenizde b\u00fcy\u00fck yarar vard\u0131r. Pek \u00e7ok davran\u0131\u015f bozuklu\u011fu, alg\u0131 hatalar\u0131 ve \u00f6fke kontrols\u00fczl\u00fc\u011f\u00fcn\u00fcn ard\u0131nda bile hatal\u0131 beslenme yatmaktad\u0131r. Bu konuda daha detayl\u0131 kurumsal e\u011fitim hizmetleri i\u00e7in bilgi alabilirsiniz.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Metabolizmam\u0131z sabah a\u00e7l\u0131\u011f\u0131nda dinlenme halindedir. Uyand\u0131ktan sonra en ge\u00e7 2. saatte kahvalt\u0131 yap\u0131lmas\u0131 halinde, sindirim ve bo\u015falt\u0131m sistemi g\u00fcne uyan\u0131r. En az\u0131ndan kahvenize ekleyece\u011finiz s\u00fct, metabolizman\u0131z\u0131 \u00e7al\u0131\u015fmak zorunda b\u0131rak\u0131r. Pratik, tok tutan, d\u00fc\u015f\u00fck kalorili ve sa\u011fl\u0131kl\u0131 kahvalt\u0131 se\u00e7enekleri i\u00e7in ki\u015fiye \u00f6zel \u00f6neriler al\u0131n. Kahvalt\u0131dan itibaren 4. saatte metabolizma yeniden dinlemeye ge\u00e7er, enerji harcamas\u0131n\u0131 r\u00f6lantiye al\u0131r. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1682","post","type-post","status-publish","format-standard","category-genel","czr-hentry"],"yoast_head":"\n